News of Mill Creek - Kate Towell's Bloghttp://newsofmillcreek.com/tags/kate-towells-blog
en"How to Quiet Your Inner Critic," by Kate Towellhttp://newsofmillcreek.com/content/how-quiet-your-inner-critic-kate-towell
<div class="field field-name-field-image field-type-image field-label-hidden view-mode-rss"><div class="field-items"><figure class="clearfix field-item even"><a href="http://newsofmillcreek.com/sites/default/files/field/image/iner-critic-kate-towell.jpg"><img class="image-style-article" src="http://newsofmillcreek.com/sites/default/files/styles/article/public/field/image/iner-critic-kate-towell.jpg?itok=7lBNruJs" width="300" height="300" alt="Most of us know that taking care of ourselves involves eating whole foods, maintaining a daily rhythm that includes adequate sleep, staying hydrated, exercising and doing some kind of self-care ritual on a regular basis. But self-care and happiness actually involve a lot more than just the physical stuff." title="How to quiet your inner critic. Photo courtesy of Kate Towell." /></a></figure></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden view-mode-rss"><div class="field-items"><div class="field-item even"><p><em>The following article is being reproduced with permission of its author, <a href="http://www.katetowell.com/" target="_blank">Kate Towell.</a> Kate is a holistic wellness counselor who supports individuals to create the balanced, vibrant life they imagine.</em></p>
<p>Most of us know that taking good care of ourselves involves eating whole, unprocessed foods, maintaining a daily rhythm that includes adequate sleep, staying hydrated, exercising and doing some kind of self-care ritual on a regular basis.</p>
<p>But self-care and happiness actually involve a lot more than just the physical stuff. Our mindset and how we <em>“talk</em>” to ourselves plays a huge role in our overall sense of wellbeing.</p>
<p>According to Ayurveda, how successful you are in creating the healthy lifestyle you desire is largely determined by your thoughts.</p>
<p>As someone with a lot of fire energy (hello pitta girl), I have a strong inner critic. At the of best of times, my sharp critical nature has a vision for change, gets stuff done, keeps me on schedule and is organized.</p>
<p>However, my inner critic can set the bar so high that I feel doomed to failure and fall prey to the attitude that if its not perfection, its crap.</p>
<p>Before I started practicing yoga and meditation on a regular basis and adopted an Ayurvedic lifestyle, I spent years beating myself up and listening to that little voice telling me that I could always do something better.</p>
<p>Maybe you can relate?</p>
<p>A couple of weeks ago I came across Dr. Kristin Neff’s research on the power of cultivating self- compassion, a longtime struggle of mine.</p>
<p>Her studies have shown that people who practice self-compassion are happier, more optimistic, more resilient, have a more positive body image and express more gratitude then those who indulge in regular negative self-talk.</p>
<p>She goes on to say that self-compassion not only helps you be kinder to yourself, but it also gives you the power to be kinder to the world around you. And couldn’t we all use a little more kindness these days?</p>
<p>How do you cultivate self-compassion and overcome the inner critic?</p>
<p>Dr. Neff explains it relies on three interconnected elements.</p>
<p><strong>Practice Self-Kindness instead of self-judgment.</strong> Neff suggests that we treat ourselves like we would a dear friend. But more than that, I think practicing self-kindness means realizing and truly believing that in every moment you are enough. You. Are. Enough.</p>
<p><strong>Choose connection and community instead of self-isolation.</strong> Letting go of comparison and competition is so challenging for a pitta personality but the benefit is that we come to understand we are not alone. Neff points out that suffering is part of a shared human experience and she invites us to slow down, appreciate our sameness and recognized that we all struggle.</p>
<p><strong>Cultivate mindfulness instead of indulging negative self-talk.</strong> There is no overcoming our internal critic and negative self-talk unless we acknowledge it. Mindfulness can be defined as witnessing ourselves in the moment without judgment and with loving kindness. It is the tool that allows us to see our patterns and transcend them.</p>
<p>Neff advocates a balanced relationship with our inner critic by acknowledging it and making room for it but not allowing it to take hold. The more we can notice when we talk to ourselves in a way that is unkind or harsh the more we can say to the self-critic, thank you for trying to help me but I think I’ll try a kinder way of moving forward.</p>
<p>As wellness seekers we know that self-transformation doesn’t happen overnight. But we also know that you can overcome negative patterns one step at a time if you are gentle with yourself and accept your setbacks with compassion.</p>
<p>Maybe its time to embrace self-compassion as your greatest source of strength and the foundation for over coming the inner critic and creating vibrant living.</p>
<p>Wishing you Vibrant Living,</p>
<p>Kate</p>
</div></div></div><section class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above view-mode-rss"><h2 class="field-label">Tags:&nbsp;</h2><ul class="field-items"><li class="field-item even"><a href="/tags/living">living</a></li><li class="field-item odd"><a href="/tags/kate-towells-blog">Kate Towell&#039;s Blog</a></li></ul></section>Mon, 11 Feb 2019 22:01:18 +0000Lesley Van Winkle7837 at http://newsofmillcreek.comhttp://newsofmillcreek.com/content/how-quiet-your-inner-critic-kate-towell#comments"Ayurveda Winter Wellness Tips," by Kate Towellhttp://newsofmillcreek.com/content/ayurveda-winter-wellness-tips-kate-towell
<div class="field field-name-field-image field-type-image field-label-hidden view-mode-rss"><div class="field-items"><figure class="clearfix field-item even"><a href="http://newsofmillcreek.com/sites/default/files/field/image/ayurveda-winter-wellness-kate-towell.jpg"><img class="image-style-article" src="http://newsofmillcreek.com/sites/default/files/styles/article/public/field/image/ayurveda-winter-wellness-kate-towell.jpg?itok=qdkLmDGS" width="300" height="300" alt="According to Ayurveda, we are a reflection of nature and therefore the seasons have a huge impact on our state of wellbeing – mind, body and emotions. Winter is considered a time of reflection, deep receptivity, and a time of building vitality." title="Check out Kate Towell’s tips for thriving this winter. Photo courtesy of Kate Towell." /></a></figure></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden view-mode-rss"><div class="field-items"><div class="field-item even"><p><em>The following article is being reproduced with permission of its author,<a href="http://katetowell.com/" target="_blank"> Kate Towell</a>. Kate is a holistic wellness counselor who supports individuals to create the balanced, vibrant life they imagine.</em></p>
<p><strong>Ayurveda Seasonal Cycles – Thriving this Winter</strong></p>
<p>I can’t seem to get warm these days. As I sit here writing I have on two pair of pants, big fuzzy socks and fingerless mittens.</p>
<p>According to Ayurveda, we are a reflection of nature and therefore the seasons have a huge impact on our state of wellbeing – mind, body and emotions. Winter is considered a time of reflection, deep receptivity, and a time of building vitality.</p>
<p>The season of winter asks us to slow down, look inwards and take time out for much needed restoration.</p>
<p>Here in the PNW, winters are cloudy and gray and the weather is cold, damp, and heavy. Generally, winter is considered kapha season and embodies the earth and water elements. Seattle winter weather is classically kaphagentic in nature but depending on where you live, winter can also be dry, cold and windy, qualities that provoke vata dosha (air/space elements).</p>
<p>When balanced, kapha gives us strength, stability, a strong immune system and a relaxed, laid-back attitude. But in excess, it can lead to sluggishness, mucus-filled colds, excess weight, and negative emotions such as dullness, attachment and depression.</p>
<p>Ayurveda teaches us that like increases like and that opposites qualities create balance. In general, during the winter we want to adopt habits that balance the vitality and strength building aspects of kapha without creating stagnation, too much heaviness or dullness.</p>
<p><strong>Tips for Winter Wellbeing</strong></p>
<p><strong>Seek Warmth</strong> – To balance the cold nature of both kapha and vata energies seek out warmth. Eat warm, nourishing foods and use mildly warming spices like ginger, cinnamon and black pepper. Sip warm water throughout your day and avoid cold drinks especially one’s with ice. Wear warm layers and protect your head, neck and ears from the cold and wind.</p>
<p><strong>Be OK with Quiet</strong> – We were hiking yesterday and ran into some people that had an external speaker on their backpack that was blasting music into the wilderness. What? Try turning the car radio off, seek out times of quiet reflection, listen more deeply and talk less.</p>
<p><strong>Keep Moving</strong> – Exercise is one of the best ways to support optimal physical and mental health through the winter months. It’s important to listen to your body this winter. If you’re feeling overextended, stressed-out or fatigued, favor slower paced types of movement like walking, slow flow yoga or nature hikes (weather permitting).</p>
<p>On the other hand, if you’re feeling sluggish, heavy, or dull try a more vigorous workout—snowshoe, snowboard, a faster-paced vinyasa class or a group exercise class. Either way, the best time to exercise is in the morning, from 6–10 a.m.</p>
<p><strong>Open Your Heart</strong> – Yes. Winter is a great time to incorporate more back bending into your yoga practice but also invite more laughter and light-heartedness into your days. Watch your favorite comedy, call a friend that makes you laugh, do something you love that you haven’t done in a while and simply smile more.</p>
<p>Adopting a seasonal routine is an invaluable gift you can give yourself this winter and a long-term investment in your health and vitality. This winter nourish yourself, slow down, and find some time for stillness, self-reflection and a bit of laughter.</p>
<p>Wishing you Vibrant Living</p>
<p>Kate</p>
</div></div></div><section class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above view-mode-rss"><h2 class="field-label">Tags:&nbsp;</h2><ul class="field-items"><li class="field-item even"><a href="/tags/living">living</a></li><li class="field-item odd"><a href="/tags/kate-towells-blog">Kate Towell&#039;s Blog</a></li></ul></section>Mon, 14 Jan 2019 22:21:38 +0000Lesley Van Winkle7771 at http://newsofmillcreek.comhttp://newsofmillcreek.com/content/ayurveda-winter-wellness-tips-kate-towell#comments"Tips for a More Connected Holiday Season," by Kate Towell http://newsofmillcreek.com/content/tips-more-connected-holiday-season-kate-towell
<div class="field field-name-field-image field-type-image field-label-hidden view-mode-rss"><div class="field-items"><figure class="clearfix field-item even"><a href="http://newsofmillcreek.com/sites/default/files/field/image/happy-holidays-kate-towell.jpg"><img class="image-style-article" src="http://newsofmillcreek.com/sites/default/files/styles/article/public/field/image/happy-holidays-kate-towell.jpg?itok=bLoSIHOP" width="300" height="300" alt="When our older kids were younger, we were happiness-rich, but money-poor. We needed to create for our family a holiday season that was built upon experiences and family togetherness instead of monetary things. We were setting ourselves up for wonderfully connected holiday seasons." title="Graphic Courtesy of Kate Towell." /></a></figure></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden view-mode-rss"><div class="field-items"><div class="field-item even"><p><em>The following article is being reproduced with permission of its author, <a href="http://katetowell.com/" target="_blank" title="Kate Towell's website">Kate Towell</a>. Kate is a holistic wellness counselor who supports individuals to create the balanced, vibrant life they imagine.</em></p>
<p><strong>Guest blog with Jane Dutra-Salemi</strong></p>
<p>When our older kids were younger, we were happiness-rich, but money-poor. Out of necessity, we needed to create for our family a holiday season that was built upon experiences and family togetherness instead of monetary things. We didn’t know it then, but we were setting ourselves up for wonderfully connected holiday seasons.</p>
<p><strong>Here are a few of the traditions we’ve gathered:</strong></p>
<p><strong>HOLIDAY BOOKS:</strong> Remember those days in grade school when the teacher would read a book aloud and magically tame a classroom full of rowdy kids? She was creating a slow-down atmosphere. It works the same for families. Reading aloud together as a family inspires beautiful slow-down evenings. We used to visit our local library and check out holiday books by the dozen. Over the years we have built up a collection of our favorites, always on the lookout for a new book to add to the mix. Slowly building up a library of holiday books can be as fun as the reading itself. </p>
<p><strong>MOON WALKS:</strong> There is nothing more magical than bundling everyone up, grabbing a flashlight, and taking a walk in the moonlight. Feeling the crisp night air when the world is quiet all around is a simple holiday pleasure. </p>
<p><strong>LIGHT DRIVES:</strong> Piling in the car and taking a drive to see all the holiday lights in the community is tons of fun, especially if there is holiday music crooning from the car’s radio and everyone singing along. </p>
<p><strong>HOLIDAY TREE:</strong> We’ve been known to haul out our tree in October. I know, crazy right? But our ever-changing holiday tree has been the focus of many connected family hours. We’ve created origami bats and ghosts together for a Halloween tree, wrote out what we are thankful for on hearts for a Thanksgiving tree, and trimmed the traditional Christmas tree together as well. A holiday tree, all lit up, quickly becomes the centerpiece for the family living space and never fails to draw everyone together in the evenings just to be together.</p>
<p><strong>BOUNTY OF THE SEASON:</strong> Shopping trips for holiday meals are made less stressful by doing it together as a family. Having recipes that we pull out only at holiday time makes it special. Each person in the family has a recipe that is his or her “<em>specialty”</em> to add to the occasion.</p>
<p><strong>TEATIME:</strong> Take mugs filled with spicy holiday tea, add a few cookies and conversation, and you get a family evening to cherish.</p>
<p><strong>MANDALAS:</strong> There is nothing more fun than collecting treasures from outside to create holiday mandalas. Whether it is the peacefulness of connecting with nature or the thrill of the hunt, it’s a great way to spend time together in creation.</p>
<p><strong>IT’S A WRAP:</strong> With less emphasis on the spending side of the holidays, we pay more attention to making the holidays beautiful. We decorate to the hilt and create our own wrapping paper and gift tags, making each present a masterpiece. As we wrap, the conversation inevitably turns to the gift’s recipient and how grateful we are to have that particular person in our lives.</p>
<p><strong>WRITING IT DOWN:</strong> When my cousins and I were children my Uncle Ray would help us write letters to Santa. After all lists were written, he would burn the lists in the fireplace sending all the smoke up to the North Pole where Santa would be then able to read our words. This is something we still do today with our own children. This just happens to be our family tradition, but whatever tradition of writing speaks to your family will work as well. Whether it is journaling, letters to Santa, or vision boards, the act of writing down all that we are grateful for is powerful. Remembering all that has happened in the year and connecting with our hopes for the year to come. It is a time to stop and savor the season and each other.</p>
<p>As the years have passed, I am grateful to those times of necessity as they have given us the opportunity to create family traditions that encourage us to slow down and simplify enough to focus on each other and gratitude for all our blessings.</p>
<p><a href="http://www.katetowell.com/wp-content/uploads/Tips-for-a-More-connected-holiday-season-2.pdf" target="_blank" title="Kate Towell's website">Tips for a More connected holiday season-2</a></p>
<p>Wishing you Vibrant Living</p>
<p>Kate and Jane</p>
</div></div></div><section class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above view-mode-rss"><h2 class="field-label">Tags:&nbsp;</h2><ul class="field-items"><li class="field-item even"><a href="/tags/living">living</a></li><li class="field-item odd"><a href="/tags/kate-towells-blog">Kate Towell&#039;s Blog</a></li></ul></section>Thu, 13 Dec 2018 23:50:01 +0000Lesley Van Winkle7696 at http://newsofmillcreek.comhttp://newsofmillcreek.com/content/tips-more-connected-holiday-season-kate-towell#comments"My Favorite Coffee Alternatives," by Kate Towellhttp://newsofmillcreek.com/content/my-favorite-coffee-alternatives-kate-towell
<div class="field field-name-field-image field-type-image field-label-hidden view-mode-rss"><div class="field-items"><figure class="clearfix field-item even"><a href="http://newsofmillcreek.com/sites/default/files/field/image/kate-towell-my-favorite-coffee-alternatives.jpg"><img class="image-style-article" src="http://newsofmillcreek.com/sites/default/files/styles/article/public/field/image/kate-towell-my-favorite-coffee-alternatives.jpg?itok=eYorq2_6" width="300" height="300" alt="Kate Towell shares her favorite coffee alternatives. Photo courtesy of Kate Towell." title="Kate Towell shares her favorite coffee alternatives. Photo courtesy of Kate Towell." /></a></figure></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden view-mode-rss"><div class="field-items"><div class="field-item even"><p><em>The following article is being reproduced with permission of its author, <a href="http://www.katetowell.com/" target="_blank">Kate Towell.</a> Kate is a holistic wellness counselor who supports individuals to create the balanced, vibrant life they imagine.</em></p>
<p>Thank you for sharing your thoughts and feedback on my last blog post, <em><a href="http://www.newsofmillcreek.com/content/ayurveda-and-coffee-kate-towell#" target="_blank">"An Ayurvedic Perspective on Coffee."</a></em> Many of you shared your struggle with sourcing and sustaining your energy naturally and were interested in finding ways to reduce your coffee consumption. I thought it would be helpful to follow up with my favorite coffee alternatives.</p>
<p>In the past, I relied heavily on coffee to get me going in the morning and to pick-me-up in the afternoon. I had no idea how much caffeine I was consuming or that it was a major contributor to my imbalance until I tried to quit. When I ask them, most people are in the same situation. They don’t really know how much coffee they drink or if it’s a problem. </p>
<p>The normal size of a cup of coffee 20 years ago equals about two of our normal cups today. Most places you can’t even order an eight ounce sized portion. You could have two to four caffeinated beverages a day and not realize it.</p>
<p>As I shared last week, I still enjoy the ritual of having a small cup coffee in the morning. However, I have a one cup-a-day limit — any more than that it affects my mood, my digestion and I end up with headaches. Over the years, I have experimented with a number of coffee substitutes and am happy to share my current favorites — both caffeinated and caffeine-free.</p>
<p>Please share your favorites in the comments.</p>
<p><strong>Macha (caffeine)</strong> – Macha is my go-to morning coffee alternative. Macha is a finely ground form of green tea made by taking young tealeaves and grinding them into a bright green powder. The powder is then whisked with hot water. I also add steamed hemp milk to mine and make it a Macha latte. Double-check the label when you buy matcha to make sure there is no added sugar. It does have a bitter taste so I sweeten mine with a little honey.</p>
<p><strong>Blue Lotus Chai</strong> – I am obsessed with chai. I have a few favorites but Blue Lotus brand offers high quality chai in both caffeine and caffeine-free varieties. I also appreciate that they are unsweetened. I always add a little extra cardamom to the mix when I prepare it, but that’s just me.</p>
<p><strong>Bancha Hojicha (caffeine)</strong> – A new favorite of mine, this green tea is steamed and roasted right after it is harvested giving it a rich and toasty flavor.</p>
<p><strong>Rasa Koffee</strong> – Rasa is a blend of Ayurvedic herbs and spices that you can steep in a French Press or brew like coffee. It has a nutty flavor and I like it with a little honey and hemp milk. The downside is that its a little on the expensive side and not something I would drink daily, but I like it.</p>
<p><strong>Ayurvedic Roast</strong> – Similar to Rasa this is a blend of Ayurvedic herbs that you can brew like coffee. Typically, I brew it with roasted dandelion tea for a warmer, nutty flavor. I like it a little better than Rasa and its more cost effective. The downside is that the herbs in blend are not ones I always need.</p>
<p>Wishing You Vibrant Living,</p>
<p>Kate</p>
</div></div></div><section class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above view-mode-rss"><h2 class="field-label">Tags:&nbsp;</h2><ul class="field-items"><li class="field-item even"><a href="/tags/living">living</a></li><li class="field-item odd"><a href="/tags/kate-towells-blog">Kate Towell&#039;s Blog</a></li></ul></section>Mon, 12 Nov 2018 19:56:08 +0000Lesley Van Winkle7626 at http://newsofmillcreek.comhttp://newsofmillcreek.com/content/my-favorite-coffee-alternatives-kate-towell#comments"Ayurveda and Coffee," by Kate Towellhttp://newsofmillcreek.com/content/ayurveda-and-coffee-kate-towell
<div class="field field-name-field-image field-type-image field-label-hidden view-mode-rss"><div class="field-items"><figure class="clearfix field-item even"><a href="http://newsofmillcreek.com/sites/default/files/field/image/I-Love-Ayurveda-Kate-Towell.jpg"><img class="image-style-article" src="http://newsofmillcreek.com/sites/default/files/styles/article/public/field/image/I-Love-Ayurveda-Kate-Towell.jpg?itok=Tfwnh_-a" width="300" height="300" alt="Kate Towell shares her thoughts on the benefits, and the negative effects of drinking coffee. Image courtesy of Kate Towell." title="Kate Towell shares her thoughts on the benefits, and the negative effects of drinking coffee. Image courtesy of Kate Towell." /></a></figure></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden view-mode-rss"><div class="field-items"><div class="field-item even"><p><em>The following article is being reproduced with permission of its author, Kate Towell. Kate is a holistic wellness counselor who supports individuals to create the balanced, vibrant life they imagine.</em></p>
<p>As cleansing season wraps up I wanted to share with you my thoughts on one of the questions I hear most often from folks I am supporting with their seasonal cleanse.</p>
<p><strong>Do I have to give up coffee?</strong> On the cleanse the answer is “<em>yes,”</em> post cleanse the answer is “<em>it depends.” </em></p>
<p>For about a decade I had an extremely unbalanced relationship with coffee. I relied on it heavily to pick me up not only first thing in the morning but also in the afternoon. As a result of my continually borrowing energy from external sources, I depleted my own reserves and was left feeling exhausted. I know I am not alone in my experience.</p>
<p>If your adrenal glands are exhausted, you’ll crave coffee most likely around 3pm. Unfortunately, the energy boost you receive after drinking coffee depletes the adrenals even further. Coffee is like a metabolic credit card. Sooner or later, you have to repay the debt. Ultimately, coffee increases, anxiousness, restlessness and fatigue, especially in Vata individuals who tend to experience those qualities already.</p>
<p>During my fall cleanse about five years ago I decided to give up coffee and although it was challenging in the beginning I am now able to honestly assess my energy levels and occasionally enjoy a cup of coffee without having to rely on it daily.</p>
<p><strong>Is coffee good for you? </strong>Studies show mixed results.</p>
<p>Some studies have shown there are positive benefits from drinking an occasional cup of coffee. Coffee is known to have a warm, stimulating effect in the body. It may promote energy, stimulate digestion, and raise blood pressure. These characteristics may benefit some doshic constitutions, but are best consumed in moderation by others.</p>
<p>Other studies show that coffee negatively affects hormones, especially female reproductive organs and hormones. Non-organic coffee is worse because it carries pesticides directly to reproductive tissue. Coffee also irritates the lining of the digestive tract and should be avoided by people with chronic digestive problems.</p>
<p><strong>What does Ayurveda say?</strong></p>
<p>When students/clients ask me about a specific food or drink, like, “<em>Do I have to give up coffee</em>?” my usual response is “<em>that depends</em>” followed by a number of questions regarding the time of day, how much and how often that person is consuming it.</p>
<p>Ayurveda teaches that all plants serve a purpose and that every type of food can be a poison or a medicine, depending on what your individual constitution is—and how and when you consume it. Coffee is best viewed as a medicine. Which means it might be right for some people and not for others and it might not be right all the time.</p>
<p><strong>Avoid coffee if…</strong></p>
<ul><li>You have signs of a pitta imbalance, such as indigestion, heartburn, acid reflux, or skin rashes, or if you’re often agitated, irritated, hypercritical, judgmental, or angry.</li>
<li>You have symptoms of excess vata, such as dehydration, dry hair, dry skin, constipation, insomnia, anxiety, restlessness, or if you feel scattered and overwhelmed.</li>
<li>If you suffer from adrenal fatigue and chronic exhaustion.</li>
</ul><p><strong>General Ayurvedic tips</strong></p>
<ul><li>Buy good stuff—This means coffee that is organic, fair trade, and freshly roasted.</li>
<li>Water first—Drink at least 20oz of water before you have a your morning cup of coffee.</li>
<li>Eat something first—Start with a healthy breakfast then enjoy your coffee.</li>
<li>Spice it up—Add cardamom to your coffee to reduce the acid effects and aid in digestion.</li>
<li>Size matters—Limit your consumption to one cup, no more than 8oz/day. To make your cup stretch, try adding in some warm spiced milk.</li>
<li>Timing—If you’re going to drink coffee enjoy between 7am and 10am.</li>
<li>Stay mindful—Are you using coffee to generate energy in an environment where your body is naturally telling you there is none? If you notice yourself feeling low on energy take a look at your regular sleep cycles. Sometimes, the body is asking for simplicity and rest—not caffeine.</li>
</ul><p><strong>The takeaway?</strong></p>
<p>Go ahead and pour yourself that daily cup of joe. Just stay mindful of its effects, and consume consciously. Don’t compromise on quality. Choose organic and limit yourself to one small cup per day.</p>
<p>Wishing you Vibrant Living</p>
<p>Kate</p>
</div></div></div><section class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above view-mode-rss"><h2 class="field-label">Tags:&nbsp;</h2><ul class="field-items"><li class="field-item even"><a href="/tags/living">living</a></li><li class="field-item odd"><a href="/tags/kate-towells-blog">Kate Towell&#039;s Blog</a></li></ul></section>Mon, 29 Oct 2018 22:48:50 +0000Lesley Van Winkle7598 at http://newsofmillcreek.comhttp://newsofmillcreek.com/content/ayurveda-and-coffee-kate-towell#comments"What To Do When Willpower Doesn’t Work," by Kate Towellhttp://newsofmillcreek.com/content/what-do-when-willpower-doesnt-work-kate-towell
<div class="field field-name-field-image field-type-image field-label-hidden view-mode-rss"><div class="field-items"><figure class="clearfix field-item even"><a href="http://newsofmillcreek.com/sites/default/files/field/image/willpower-kate-towell.jpg"><img class="image-style-article" src="http://newsofmillcreek.com/sites/default/files/styles/article/public/field/image/willpower-kate-towell.jpg?itok=KWNL_wEn" width="300" height="300" alt="Habit change science is fascinating and explains a lot about why motivation alone is not enough to create lasting change. Image courtesy of Kate Towell." title="Habit change science is fascinating and explains a lot about why motivation alone is not enough to create lasting change. Image courtesy of Kate Towell." /></a></figure></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden view-mode-rss"><div class="field-items"><div class="field-item even"><p><em>The following article is being reproduced with permission of its author,<a href="http://katetowell.com/"> </a><a href="http://www.katetowell.com/" target="_blank">Kate Towell</a>. Kate is a holistic wellness counselor who supports individuals to create the balanced, vibrant life they imagine.</em></p>
<p>The past few months I have been reading books and listening to loads of podcasts on habit change science. Yes, it is a science and it’s fascinating stuff.</p>
<p>Today I listened to a super cool podcast with BJ Fogg, a behavior scientist and author of “<em>Tiny Habits</em>.” I wanted to share my main take-aways from the talk and why it inspired me to start doing ten jumping jacks every time I flush the toilet.</p>
<p>Our daily lives are filled with a series of habits. Almost every habit that you have — good or bad — is the result of many small decisions you make over time. To become healthier, we need to design our daily life around the habits that build a healthier more energetic body, reduce stress and create better relationships. Living an Ayurvedic lifestyle, at its root, is about shaping your day into a series of good choices.</p>
<p>The question is how do we do that?</p>
<p><strong>Know what you want</strong></p>
<p>Identifying your specific desired outcome is the first step in creating new habits. Do you want to feel less stressed at work, get more exercise or eat better?</p>
<p>BJ Fogg recommends being specific with your goals. Let’s take getting more exercise for example; rather than saying I want to exercise more regularly, try something more specific like I am committed to getting 30 minutes of movement in each day.</p>
<p><strong>Make it simple to take action</strong></p>
<p>When we commit to change it is exciting at first and in the beginning motivation is high. But change can be overwhelming, especially when we take on too much too soon. We know that motivation tends to go down over time. Dr. Fogg recommends planning for times of low motivation by making the action super simple and by breaking it down into smaller more manageable steps.</p>
<p>Start with small behaviors (tiny habits) that you want to do. In the example of getting 30 minutes of exercise first choose movement that you can do, you like to do, and is realistic to do.</p>
<p>Personally, I don’t like running especially on a treadmill but I do like walking outdoors. So I would first commit to doing a ten-minute walk three days a week. Once you succeed at this tiny habit be patient and trust the process. More movement will naturally happen.</p>
<p><strong>Identify the prompt</strong></p>
<p>To be most successful you need to place your new habit strategically in your day. The prompt is the thing you do just prior to your new habit. It’s an action you already are doing and that is automated. Here’s where the jumping jacks come in.</p>
<p>BJ gave an example in the podcast of committing to do five pushups and five squats after he goes to the bathroom. He found that on average most people pee seven times a day and that five of those were during daylight. At the end of the day his tiny habit of five pushups and five squats led to 25 of each. As a result, he found he was stronger and more motivated to do other types of exercise. I simply swapped the pushups and squats for jumping jacks and so far I’m loving it.</p>
<p><strong>Celebrate your success</strong></p>
<p>It’s super important to celebrate each time you do the new habit. It’s the emotion that builds the new neuro networks in the brain (Dr. Joe Dispenza talks about this a lot). Watch babies. When they walk, get up, crawl or try any new behavior and succeed they smile, they clap, they bounce up and down. They celebrate, and the positive emotion reinforces the behavior. Each and every time you do your new habit tell yourself good job, give yourself a high five, do a little dance. Do whatever it takes to associate a positive emotion with the new behavior.</p>
<p>Habit change science is fascinating and explains a lot about why motivation alone is not enough to create lasting change. If you’re interested in learning more on the subject check out books and podcasts with BJ Fogg, James Clear, Charles Duhigg, and my most recent favorite “<em>Will Power Doesn’t Work</em>” by Benjamin Hardy.</p>
<p>Or schedule a discovery session with me to talk about your habits.</p>
<p>Wishing you Vibrant Living</p>
<p>Kate</p>
</div></div></div><section class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above view-mode-rss"><h2 class="field-label">Tags:&nbsp;</h2><ul class="field-items"><li class="field-item even"><a href="/tags/living">living</a></li><li class="field-item odd"><a href="/tags/kate-towells-blog">Kate Towell&#039;s Blog</a></li></ul></section>Thu, 09 Aug 2018 22:37:25 +0000Lesley Van Winkle7382 at http://newsofmillcreek.comhttp://newsofmillcreek.com/content/what-do-when-willpower-doesnt-work-kate-towell#comments"What Makes Ayurveda Different," by Kate Towellhttp://newsofmillcreek.com/content/what-makes-ayurveda-different-kate-towell
<div class="field field-name-field-image field-type-image field-label-hidden view-mode-rss"><div class="field-items"><figure class="clearfix field-item even"><a href="http://newsofmillcreek.com/sites/default/files/field/image/Kate-Towell-Rock-Your-Daily-Rhythm.jpg"><img class="image-style-article" src="http://newsofmillcreek.com/sites/default/files/styles/article/public/field/image/Kate-Towell-Rock-Your-Daily-Rhythm.jpg?itok=x0WqOXUh" width="300" height="300" alt="Ayurveda means the knowledge of life and is a rich and time-tested tradition. Graphic courtesy of Kate Towell." title="Ayurveda means the knowledge of life and is a rich and time-tested tradition. Graphic courtesy of Kate Towell." /></a></figure></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden view-mode-rss"><div class="field-items"><div class="field-item even"><p><em>The following article is being reproduced with permission of its author,<a href="http://www.katetowell.com/" target="_blank"> Kate Towell</a>. Kate is a holistic wellness counselor who supports individuals to create the balanced, vibrant life they imagine.</em></p>
<p>When I first found Ayurveda I knew that it was different from other healing traditions. I was immediately drawn to its simple truths and connection to nature. I loved how the teachings empowered me to invest in my own health and healing. </p>
<p>Ayurveda means the knowledge of life and is a rich and time-tested tradition.</p>
<p>The philosophy and practices behind Ayurveda and modern medicine are very different. Ayurveda is a science of prevention and rejuvenation, empowering the individual to be an advocate for their whole health.</p>
<p>My teacher Dr. J. often said the reason that Ayurveda has lasted centuries is because it’s cost effective and it works!</p>
<p>Get the tip sheet by <a href="http://www.newsofmillcreek.com/sites/default/files/east-vs-west-tip-sheet.pdf" target="_blank" title="East vs West Health Tip Sheet">clicking here</a>.</p>
</div></div></div><section class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above view-mode-rss"><h2 class="field-label">Tags:&nbsp;</h2><ul class="field-items"><li class="field-item even"><a href="/tags/living">living</a></li><li class="field-item odd"><a href="/tags/kate-towells-blog">Kate Towell&#039;s Blog</a></li></ul></section>Sun, 10 Jun 2018 15:37:01 +0000Lesley Van Winkle7227 at http://newsofmillcreek.comhttp://newsofmillcreek.com/content/what-makes-ayurveda-different-kate-towell#comments"Timing is Everything," by Kate Towellhttp://newsofmillcreek.com/content/timing-everything-kate-towell
<div class="field field-name-field-image field-type-image field-label-hidden view-mode-rss"><div class="field-items"><figure class="clearfix field-item even"><a href="http://newsofmillcreek.com/sites/default/files/field/image/kate-towell-beauty-2018.jpg"><img class="image-style-article" src="http://newsofmillcreek.com/sites/default/files/styles/article/public/field/image/kate-towell-beauty-2018.jpg?itok=rM8PupYE" width="300" height="293" alt="“Tell me your daily routine and I’ll tell you how healthy you feel.” Photo courtesy of Kate Towell." title="“Tell me your daily routine and I’ll tell you how healthy you feel.” Photo courtesy of Kate Towell." /></a></figure></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden view-mode-rss"><div class="field-items"><div class="field-item even"><p><em>The following article is being reproduced with permission of its author,</em><a href="http://www.katetowell.com/" title="Kate Towell, Infinite You"><em> </em></a><em>Kate Towell. Kate is a holistic wellness counselor who supports individuals to create the balanced, vibrant life they imagine.</em></p>
<p><strong>“<em>Tell me your daily routine and I’ll tell you how healthy you feel</em>.”</strong></p>
<p>From the first line of “<em>Change your Schedule, Change Your Life</em>” I was hooked. The foundation of my healthy lifestyle has long been the Ayurvedic practice of good dinacharya (daily routine), and this book highlights the importance of following the Ayurvedic clock in a way that is practical and easy to digest.</p>
<p>Ayurveda science has long known that the body has a natural rhythm. According to Ayurveda, to live a balanced healthy life we must align our sleep, work, meals and even exercise schedules to the body’s internal clock.</p>
<p>Scientists today also recognize the importance of the body’s natural rhythm—called circadian rhythm. Our bodies operate on a 24-hour cycle that resets itself every morning when the sun rises. This rhythm regulates digestion, sleep, blood pressure, temperature, hormone production and cellular repair. According to Ayurveda, the stress of living against these natural cycles results in many of today’s health problems including, insomnia, low energy, anxiety, weight gain and depression.</p>
<p><strong>The Ayurvedic Clock—A Brief Overview</strong></p>
<p>Ayurveda breaks the day into six, four-hour cycles—each cycle has qualities of one of the three doshas and is linked to certain functions governed by that Dosha: Vata (air), which controls the nervous system, pitta (fire), which controls digestion and metabolism, and kapha (earth and water), which controls immunity and strength. Understanding how to connect your daily routine to these cycles is a powerful tool for vibrant living.</p>
<p><strong>6am – 10am —Kapha Time</strong></p>
<p>Kapha is the energy of stability and is slow, steady, heavy and deeply rooted in the body. Kapha energy accompanies sunrise and provides us with stability as we enter a new day. You may notice the longer you sleep the harder it is to wake up. That’s why Ayurveda recommends waking up just before or at sunrise.</p>
<p>Morning is a great time for exercise, pranayama (directed breathing) and meditation. Kapha energy is cool and slow therefore our digestion is not as strong in the morning and evening as it is mid-day. Aim for a light to moderate breakfast around 7am. The kapha time of morning is a great time for checking things off your list including crucial but simple tasks.</p>
<p><strong>10am – 2pm—Pitta Time</strong></p>
<p>Pitta is the energy of transformation, associated with the fire element and governs our ability to metabolize food, information and emotions. During this time of day our minds and digestion are at their peak. Ayurveda recommends eating your biggest meal mid-day around 1pm when agni (digestive fire) is strongest. Also this is the best time of day for problem solving, strategizing, doing analysis and for processing emotions.</p>
<p><strong>2pm – 6pm —Vata Time</strong></p>
<p>Vata is the energy of movement and is related to the air and space elements. Ever wonder why you feel antsy around 3pm, lose your focus and crave a snack, even if you aren’t hungry? That’s vata energy wanting to move. Creative energy is at its highest during this time of day but we can also feel fatigue. Make sure you are hydrated in the afternoon and if you experience afternoon cravings focus on eating a bigger mid-day meal. If you have a lot of creative thoughts this time of day write them down and make a list to tackle the next day.</p>
<p><strong>6pm – 10pm—Kapha Time</strong></p>
<p>In the evening we return to the slow, steady and stable energy of Kapha dosha. This is a time to eat an earlier and lighter dinner (by 7pm), connect with family, unwind and tune into the body’s signals for sleep. Aim for a 10 pm bedtime.</p>
<p><strong>10pm – 2am — Pitta Time</strong></p>
<p>At about 10 pm, fiery pitta takes over from drowsy kapha. During this time the body renews and repairs itself while digesting experiences, emotions, and any remaining food from earlier in the day. Because pitta is fiery and hot, if you fight through the drowsiness of kapha time and stay up too late, you’ll catch a second wind that can keep you up to all hours— leaving you at an energy deficit the next day.</p>
<p><strong>2am – 6am—Vatta Time</strong></p>
<p>Ever find yourself wide awake at 3 or 4 am with your mind running and you can’t shut it off? That’s vata on the move again. This is a time when dreams are vivid and when the body is preparing for early morning elimination. It’s also a time when we are most connected to our subtle bodies and spirit, therefore it’s a great time for meditation. The most important thing to remember is to wake up just before Kapha time so that the light, energetic qualities of Vata move us into our day.</p>
<p>Aligning our hectic modern-day lives to the Ayurvedic clock can prove challenging but making the effort has lasting positive effects on our health and wellbeing. Scheduling our mealtimes, wake/sleep cycle, and general activities to the cycle of doshas will help restore that balance—and create vibrant living.</p>
<p><em>Wishing you Vibrant Living,</em></p>
<p><em>Kate</em></p>
</div></div></div><section class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above view-mode-rss"><h2 class="field-label">Tags:&nbsp;</h2><ul class="field-items"><li class="field-item even"><a href="/tags/living">living</a></li><li class="field-item odd"><a href="/tags/kate-towells-blog">Kate Towell&#039;s Blog</a></li></ul></section>Tue, 06 Mar 2018 22:41:23 +0000Lesley Van Winkle6948 at http://newsofmillcreek.comhttp://newsofmillcreek.com/content/timing-everything-kate-towell#comments"What’s Your Keystone Habit?" by Kate Towellhttp://newsofmillcreek.com/content/whats-your-keystone-habit-kate-towell
<div class="field field-name-field-image field-type-image field-label-hidden view-mode-rss"><div class="field-items"><figure class="clearfix field-item even"><a href="http://newsofmillcreek.com/sites/default/files/field/image/kate-towell-today-i-am.jpg"><img class="image-style-article" src="http://newsofmillcreek.com/sites/default/files/styles/article/public/field/image/kate-towell-today-i-am.jpg?itok=yiUhPNl9" width="300" height="300" alt="Keystone habits are a powerful catalyst for change. Image courtesy of Kate Towell." title="Keystone habits are a powerful catalyst for change. Image courtesy of Kate Towell." /></a></figure></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden view-mode-rss"><div class="field-items"><div class="field-item even"><p><em>The following article is being reproduced with permission of its author,<a href="http://katetowell.com/"> </a><a href="http://www.katetowell.com/" target="_blank">Kate Towell.</a> Kate is a holistic wellness counselor who supports individuals to create the balanced, vibrant life they imagine.</em></p>
<p>Not all habits are created equal. Some habits have more of a positive impact on your wellness than others. In the book, “<em>The Power of Habit,”</em> Charles Duhigg coined the term, “<em>keystone habit,</em>” to refer to a select group of habits that help to supercharge our success in life.</p>
<p>In architectural terms, the keystone is the centermost stone that supports all other stones in an arch but bears the least weight. Likewise, a keystone habit is a habit that holds all the rest of your habits together. It is helpful to identify keystone habit because when you prioritize that behavior, it leads to a cascade of other healthy habits.</p>
<p>My keystone habit is adhering to the Ayurvedic principle of eating three meals at about the same time each day and not eating after 7:00 pm. That means no snacks and no late night eating. By eating three healthy and fulfilling meals and by practicing intermittent fasting between meals I find I have more energy, sleep better, think more clearly and suffer fewer cravings.</p>
<p>Your keystone habit doesn’t have to be big to have a big impact.</p>
<p><strong>Some Examples of Keystone Habits</strong></p>
<ul><li>Eight hours of sleep</li>
<li>Daily exercise</li>
<li>Regular meditation</li>
<li>Eating three meals and not snacking</li>
<li>Having dinner by 7:00 pm and fasting until breakfast</li>
<li>Wake up by 6:00 am</li>
<li>Spend time in nature</li>
<li>Daily gratitude practice</li>
</ul><p><strong>Identify Your Keystone Habit</strong></p>
<p>Your keystone habit can boost your confidence and build momentum according to Duhigg. To help identify your keystone look for habits that give you small wins. Also look for habits that provide a platform for other positive habits to grow. For example, getting sufficient sleep means I wake up earlier and have more time for meditation and exercise before the workday starts.</p>
<p>Keystone habits are a powerful catalyst for change – but only if you prioritize them and more importantly do them.</p>
<p>Wishing you Vibrant Living,</p>
<p>Kate</p>
</div></div></div><section class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above view-mode-rss"><h2 class="field-label">Tags:&nbsp;</h2><ul class="field-items"><li class="field-item even"><a href="/tags/living">living</a></li><li class="field-item odd"><a href="/tags/kate-towells-blog">Kate Towell&#039;s Blog</a></li></ul></section>Sun, 28 Jan 2018 17:19:08 +0000Lesley Van Winkle6828 at http://newsofmillcreek.comhttp://newsofmillcreek.com/content/whats-your-keystone-habit-kate-towell#comments"Can you believe it’s almost 2018?" by Kate Towellhttp://newsofmillcreek.com/content/can-you-believe-its-almost-2018-kate-towell
<div class="field field-name-field-image field-type-image field-label-hidden view-mode-rss"><div class="field-items"><figure class="clearfix field-item even"><a href="http://newsofmillcreek.com/sites/default/files/field/image/kate-towell-peace-new-year.jpg"><img class="image-style-article" src="http://newsofmillcreek.com/sites/default/files/styles/article/public/field/image/kate-towell-peace-new-year.jpg?itok=OMEyDOU7" width="300" height="199" alt="New Year’s resolutions have never been my thing. Graphic courtesy of Kate Towell." title="New Year’s resolutions have never been my thing. Graphic courtesy of Kate Towell." /></a></figure></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden view-mode-rss"><div class="field-items"><div class="field-item even"><p><em>The following article is being reproduced with permission of its author, <a href="http://www.katetowell.com/" target="_blank" title="Kate Towell's website">Kate Towell</a>. Kate is a holistic wellness counselor who supports individuals to create the balanced, vibrant life they imagine.</em></p>
<p>New Year’s resolutions have never been my thing—they don’t seem to stick and just leave you feeling crappy by the time February rolls around. So for many years, instead of making resolutions, I have chosen a word to be my inspiration and guide for each New Year.</p>
<p>What I found is that rather than creating another exhausting list of goals (hello pitta girl), a single word inspires, empowers and connects me to something more meaningful. What’s more, it keeps me connected to my intention and becomes my personal mantra.</p>
<p>Each year I look forward to choosing my word. I have created a ritual that is part process and part intuition. On New Year’s Day I head to my meditation space, sit on my cushion, breathe and reflect. I clear space in my mind, decide how I want to feel in the coming year, what kinds of experiences I want to have and how I want to live. I then make a list of words that align with my vision.</p>
<p>Next I cull the list. From the short list one word usually stands out more than others and that becomes my word for the year. The final step is to write my word on a pretty piece of paper and place it on my alter. Seeing my word daily keeps me focused and is a reminder of who I am aiming to be.</p>
<p>Some of my past words were:</p>
<ul><li>Alignment,</li>
<li>Thrive,</li>
<li>Connection,</li>
<li>Joy,</li>
<li>Grateful,</li>
<li>Abundant, and</li>
<li>Inspired.</li>
</ul><p>Choosing a word is completely individual. But, I’ve put together a list of words that have been coming up for me this week as we head into the new year. Maybe you’ll use one of these words, or maybe this will lead you to find your own perfect word of the year.</p>
<p>Ask yourself how do you want to feel in 2018?</p>
<ul><li>Delight</li>
<li>Abundant</li>
<li>Vibrant</li>
<li>Grateful</li>
<li>Focus</li>
<li>Inspire</li>
<li>Integrated</li>
<li>Courage</li>
<li>Clarity</li>
<li>Harmony</li>
<li>Possibility</li>
<li>Presence</li>
</ul><p>This year, I invite you to try something different. Forget resolutions and choose a word instead. I’ll be sure to share my word for 2018 on the blog. Share yours too!</p>
<p>Wishing you Vibrant Living,</p>
<p>Kate</p>
</div></div></div><section class="field field-name-field-tags field-type-taxonomy-term-reference field-label-above view-mode-rss"><h2 class="field-label">Tags:&nbsp;</h2><ul class="field-items"><li class="field-item even"><a href="/tags/living">living</a></li><li class="field-item odd"><a href="/tags/kate-towells-blog">Kate Towell&#039;s Blog</a></li></ul></section>Sat, 30 Dec 2017 02:15:30 +0000Lesley Van Winkle6734 at http://newsofmillcreek.comhttp://newsofmillcreek.com/content/can-you-believe-its-almost-2018-kate-towell#comments